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Wafer vs. Cornmeal — In-Depth Nutrition Comparison

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How are wafer and cornmeal different?

  • Wafer is higher in copper and manganese; however, cornmeal is richer in folate, vitamin B1, vitamin B3, vitamin B6, vitamin B2, and selenium.
  • Daily need coverage for copper for wafer is 43% higher.
  • Wafer contains 83 times more sodium than cornmeal. While wafer contains 580mg of sodium, cornmeal contains only 7mg.

Cookies, chocolate wafers and Cornmeal, degermed, enriched, yellow are the varieties used in this article.

Infographic

Wafer vs Cornmeal infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +933.3%
Contains more PotassiumPotassium +47.9%
Contains more CopperCopper +509.2%
Contains more ZincZinc +65.2%
Contains more PhosphorusPhosphorus +33.3%
Contains more ManganeseManganese +300%
Contains less SodiumSodium -98.8%
Contains more SeleniumSelenium +84.2%
~equal in Iron ~4.36mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +66.3%
Contains more Vitamin AVitamin A +266.7%
Contains more Vitamin B1Vitamin B1 +171.4%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B3Vitamin B3 +73.8%
Contains more Vitamin B6Vitamin B6 +256.9%
Contains more FolateFolate +344.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Cornmeal DV% diff.
Copper 0.463mg 0.076mg 43%
Folate 47µg 209µg 41%
Starch 73.3g 30%
Vitamin B1 0.203mg 0.551mg 29%
Sodium 580mg 7mg 25%
Manganese 0.696mg 0.174mg 23%
Polyunsaturated fat 4.153g 0.828g 22%
Fats 14.2g 1.75g 19%
Saturated fat 4.241g 0.22g 18%
Vitamin B3 2.858mg 4.968mg 13%
Monounsaturated fat 4.865g 0.39g 11%
Vitamin B6 0.051mg 0.182mg 10%
Vitamin B2 0.266mg 0.382mg 9%
Selenium 5.7µg 10.5µg 9%
Magnesium 53mg 32mg 5%
Phosphorus 132mg 99mg 5%
Vitamin B12 0.09µg 0µg 4%
Iron 4.01mg 4.36mg 4%
Zinc 1.09mg 0.66mg 4%
Vitamin E 0.72mg 0.12mg 4%
Vitamin B5 0.381mg 0.24mg 3%
Caffeine 10mg 0mg 3%
Calories 433kcal 370kcal 3%
Calcium 31mg 3mg 3%
Fiber 3.4g 3.9g 2%
Vitamin K 2.4µg 0µg 2%
Potassium 210mg 142mg 2%
Carbs 72.7g 79.45g 2%
Protein 6.6g 7.11g 1%
Choline 14.3mg 8.6mg 1%
Cholesterol 2mg 0mg 1%
Vitamin A 3µg 11µg 1%
Net carbs 69.3g 75.55g N/A
Sugar 37.43g 1.61g N/A
Tryptophan 0.096mg 0.038mg 0%
Threonine 0.22mg 0.172mg 0%
Isoleucine 0.261mg 0.242mg 0%
Leucine 0.447mg 1.006mg 0%
Lysine 0.281mg 0.105mg 0%
Methionine 0.105mg 0.162mg 0%
Phenylalanine 0.308mg 0.366mg 0%
Valine 0.323mg 0.337mg 0%
Histidine 0.128mg 0.172mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more FatsFats +711.4%
Contains more OtherOther +292.2%
Contains more WaterWater +148.4%
~equal in Protein ~7.11g
~equal in Carbs ~79.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +1147.4%
Contains more Poly. FatPolyunsaturated fat +401.6%
Contains less Sat. FatSaturated fat -94.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.